Set alarm for 0830. Didn't get up. No breakfast. Last ate at 1930 on Saturday. Run started at 1336.

Cardio
2.13 mile warm up/hard run. First mile went too hard out so slowed down. Was at a 6 min 36 pace for the first half mile. First mile 6 min 59, second 7 min 29. Went for a bit more to get some distance in.
3 hill repeats, 1 min 26 on average up, 2 min rest including 1 min 40 ish run down.

Walked home and then did 3 sets fo 10 hanging knee raises. Went for ab wheel roll outs but core is fatiqued.

Weight this morning 206lbs.

According to garmin, the last time I did the repeats was 12 Jan with 5. Run was faster (and slightly further due to the extra 0.13 miles). I'll have to get into the habit of hill runs once a week to prep for the marathon and 10k in April.

DL tomorrow and running home so didn't want to completely frag myself with todays run.

Then ran home/well 4 miles. Fucking felt awful again during the run. Wasn't a hard run, average was 9 min something with average hr 145
Think I've been overdoing though with the last few days of sprint work/heavy cv work.

21/2/18- Got a bit distracted due to phone call with mum being submitted to A&E. I'm about 500 miles away so can't upsticks and get down there too easily (with wife with car as well).

Lifting

Row- 5.1k in 20 minutes. Will check my watch when I get home. Was aiming for max distance in 20 min and was in at sub 1 min 50 for the first 4k, then it was like the led was let out of the balloon. Scrapped in the 5.1k and averaged 1 min 57 I think for the last 1k, with a few stops here and there.

Cardio
5..15 mile run with the wife on the trails. Took just over a hour.

Went up around glencoe and loch awe for a long drive down via oban and home. During which did a bit of a impromptu hike up one of the three sisters. 270m ascent and turned back as had none of the appropriate gear and it was turning into ice and snow.

I then went down to 70kg and did 3 reps of Zercher deadlifts. I was going to go for 8, but on the fourth rep my left ab locked up so thought best not push it (and also didn't count the rep). I do need to do more of them as it is definitely a good assistance to deads and squat.

Cardio- Warm up 5k row. Was doing ok for the first 3.7k (just shy of 1 min 49 per 500m). However I ended up fatiquing and getting an overall 1 min 55.8.
During the row I started to experience a bit of a sharp pain on the outside of the right knee.